Mon. May 8, 2017

DE UPPER

Warm-up

3x
10 db bench press
10 db shoulder press
10 band pull aparts
-
1 minute Burpees

Weightlifting

Red: Bench Press

Bench Press 

White/Blue: Volume Bench
5x10+5-10lbs from last week. No misses

SWOD - Strength WOD

Using the same weight as last week:
5 Rounds, 1 minute rest between rounds:
10 Ring Rows
Max Reps Push Press
-then
Rest 2 minutes
-then
1 Round:
1 minute max reps Thruster @80% of above weight

ACCESSORY WORK

4x
*DB Shoulder Complex
-8 Front raise
-8 Lat Raise
-8 Reverse Delt Fly
*1 min max reps situps